Pan Pizza (high protien)

Name: Pan Pizza (high protien) Recipe
Prep time: 20 min
Cook time: 20 min
Total time: 40 min
Yield: 6
Ingredients: 21/3 cups SR flour; 250g firm tofu; 1/4 cup milk; 2 tsps. light olive oil; 1/2 cup tomato pasta sauce; 60g button mushrooms sliced; 60g swisse brown mushrooms sliced; 1/2 cup cooked red kidney beans; 1 medium red onion sliced; fetta crumbled; 50g tasty cheese grated

Minutes to Prepare: 20
Minutes to Cook: 20

Number of Servings: 6

Ingredients

21/3 cups SR flour250g firm tofu1/4 cup milk2 tsps. light olive oil1/2 cup tomato pasta sauce60g button mushrooms, sliced60g swisse brown mushrooms, sliced1/2 cup cooked red kidney beans1 medium red onion, slicedfetta, crumbled50g tasty cheese, grated

Directions

1: Place the flours, tofu into a food processor and pulse to just combined and milk slowly until dough forms. Cut the dough in half and roll out each one to fit a fry pan of 25 cm.
2. Heat 1 tsps. oil in fry pan and cook the dough over medium heat for 5 mins. Turn over and cook the other side for 5 mins.
3. Preheat oven to a hot (210C or 200C for fan forced)
4. Place base on pizza tray and spread tomato sauce over the cooked dough, sprinkle with the mushrooms, beans and onion the fetta. Top with a little of the grated tasty cheese. Place in oven for 10 mins or until golden. then serve
5. repeat steps 2-4 with other dough and enjoy

Serving Size: makes 16 slices

Number of Servings: 6

Recipe submitted by SparkPeople user DCCREATIONS.

Servings Per Recipe: 6

Nutritional Info Amount Per Serving

Calories: 444.9
Total Fat: 8.8 g
Cholesterol: 5.6 mg
Sodium: 965.6 mg
Total Carbs: 72.0 g
Dietary Fiber: 4.8 g
Protein: 18.0 g

More Recipes Like This

TIME0

CALS220

(272 ratings)

Coach Nicole's Chewy Oat & Nut Granola Bars

This homemade alternative to store-bought granola bars, is a good source of protein, fiber and healthy fats. Tasty and so simple to make! A quarter cup of raisins (not included here) also make a yummy addition!Submitted by: COACH_NICOLE

CALORIES 220.4 FAT 5.4 PROTEIN 6.9 CARBS 39.6 FIBER 4.5

TIME0

CALS391

(168 ratings)

Summer No-Cook Oatmeal

This is a cool, simple, breakfast oatmealSubmitted by: SEATTLEJO

CALORIES 391.3 FAT 5.7 PROTEIN 17.9 CARBS 69.8 FIBER 10

TIME6

CALS204

(235 ratings)

Banana Peanut Butter Oatmeal

Full of fruit, fiber, and protein, and it's YUMMY, too! Top with berries if desired.Submitted by: KARENMON

CALORIES 203.5 FAT 5.8 PROTEIN 7.3 CARBS 33.7 FIBER 4.2

TIME15

CALS192

(174 ratings)

Bruschetta-Stuffed Mushrooms

All the flavor of bruschetta, in a mushroom!Submitted by: CHEF_MEG

CALORIES 191.9 FAT 12.3 PROTEIN 10.2 CARBS 14.4 FIBER 5.2

TIME25

CALS199

(298 ratings)

Not Fried Rice

This is my alternative to fried rice which uses no oil!Submitted by: RYDIAEMERALD

CALORIES 199 FAT 3.1 PROTEIN 7.9 CARBS 35.3 FIBER 3

Member Reviews